quiet breath before bedtime

About this practice

Use this when you lie down and want to ease into sleep. A guided session of about 5 minutes, suited to beginners. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Sit where you feel supported, feet flat on the floor.
2. 0:10Close your eyes, let the room settle around you.
3. 0:20Place one hand on the edge of the table, feel its coolness.
4. 0:32Take a slow breath in through the nose, count to four.
5. 0:46Imagine the air fill the space behind your ribs, like a kettle warming.
6. 1:00Hold that breath gently, notice the pause, then release through the mouth.
7. 1:16Notice the sound of the exhale, like a dog sighing in the afternoon.
8. 1:30Now breathe in again, this time imagine the scent of rain on a window.
9. 1:48Let the breath travel down to your belly, let the ribs soften a fraction.
10. 2:04Exhale, picture the steam fading from a cup of tea.
11. 2:16Return to the natural rhythm, no counting, just follow the rise and fall.
12. 2:36If a thought drifts, acknowledge it, then guide attention back to the breath.
13. 2:56Sense the weight of your shoulders drop about an inch with each exhale.
14. 3:12Observe the temperature of the air at the tip of your nose, cool on the inhale, warm on the out.
15. 3:32Breathe in, and as you do, let the space behind your eyes clear, like a clean window.
16. 3:52Release any tightness in your jaw, as if you had just finished chewing gum.
17. 4:12Stay here for a few breaths, simply observing.
18. 4:24When you feel ready, open your eyes gently and carry the calm forward.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.